Intervals · 4:35 · Tập 40s / Nghỉ 15s · 5 vòng
Rep/Interval Scheme: 40s Work/ 15s Rest, 5 Rounds
There are 5 distinct zones. Divide athletes evenly among the zones. Rotate in a circle for simplicity
Cat-Cow40s
DB Full body extension40s
Low Squat T Spine Rotations40s
OH Bowler Lunge40s
Alt Plank Jacks40s
Mỗi 2 phút (TO2M) (mỗi 2 phút) · 40 phút · Tập 2 phút / Nghỉ 0s · 20 vòng
Divide the class into 5 groups. Set the timer for 2 minutes, completing 20 rounds. Athletes perform their task and rest for any remaining time. During rest, athletes move to the next Zone for readiness. The goal is 30+ seconds of rest each round. Distance Zones range from 300m to 400m. Lunges and wall balls require 30-40 reps, based on fitness level. Athletes may scale the workout as needed (e.g. 275m)
Thả lỏng · 5 phút
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